Pan-Fried Sole with Cucumber and Tomato Salsa

5 Reviews
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4 servings (serving size: 1 fillet and 1/2 cup salsa)
By David Bonom
September 2002
RECIPE BY Cooking Light

This simple pan-fried fish is brightened with a mild but colorful fresh salsa. Any variety of sole or flounder will work in this recipe - try lemon sole or butter sole.

Ingredients

  • 2 cups quartered cherry tomatoes
  • 3/4 cup finely chopped cucumber
  • 1/3 cup finely chopped yellow bell pepper
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons capers
  • 1 1/2 tablespoons finely chopped shallots
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons grated lemon rind
  • 1 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1 tablespoon olive oil
  • 4 (6-ounce) sole fillets, skinned

Nutritional Information

  • Calories 175
  • Caloriesfromfat 27%
  • Fat 5.3g
  • Satfat 0.9g
  • Monofat 2.8g
  • Polyfat 0.9g
  • Protein 25.2g
  • Carbohydrate 6.5g
  • Fiber 1.6g
  • Cholesterol 61mg
  • Iron 1.1mg
  • Sodium 826mg
  • Calcium 40mg

How to Make It

Step 1

Combine first 8 ingredients in a bowl; stir in 1/2 teaspoon salt and 1/8 teaspoon black pepper.

Step 2

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork. Serve with salsa.

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Ratings & Reviews

Just ok

Cheryl242
September 12, 2015
I used tilapia.  I thought the salsa would be better than it turned out.  Probably won't make again.

Quick, easy meal

daneanp
March 31, 2015
I just made this last night and it was really good, super easy to assemble, light and tasty.  I had to use tilapia because the store didn't have any sole.  I sautéed it in garlic and olive oil.  So easy!  The salsa was wonderful and the basil really brought out a wonderful flavor.  I served it with a salad and it was just enough.  For super hungry people made a side of quinoa or risotto would have been good too.  

kweltchek's Review

kweltchek
May 21, 2012
Light, fresh, and naturally sweet. Family loved it mounded on pan sauteed white fish fillets. Served with a savory sausage, bean and kale soup, and lots of french bread and butter.

Buklbny's Review

Buklbny
September 23, 2011
This was just OK. There are a lot more interesting fish recipes on this site, and ones we have liked more, so I won't be making this again.

ellesell's Review

ellesell
June 24, 2011
We liked this meal a lot - but we had to beef it up a bit to satisfy my husband's appetite. To that end we served it with a salad - romaine, garbanzo beans, avocado and feta (brick feta crumbled) and dressed with lemon infused olive oil, sweet balsamic vinegar and a bit of wholegrain mustard, along with some rosemary bread. The other thing that I did to give the salsa just a little kick was to add a splash of sweet balsamic vinegar (I used Ariston) instead of all regular balsamic. I have to say, the best thing that happened was when everything mixed together on my plate. The feta and the creamy avocado mixed with the tangy salsa and the buttery fish. DeLISH. Even the garbanzo beans got in on the act and tasted better than you could imagine. We actually opted for a light Chardonnay (because it was what we had) and it paired nicely with our "beefed up" version. We'll definitely make this again, but I agree with the other poster - not for a special occasion.

Cheryl242's Review

KristinM
October 20, 2010
This recipe was "pretty good". It needed something--aha!--Maybe it was the basil that I forgot to put in? Anyway--might try it again but WITH the basil! I served it with halibut. It really wasn't quite good enough to serve for a special occasion, I didn't think. But Basil might liven it up quite a bit.